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| Exercise for Seniors |
Many of the problems that people associate with "aging" are actually
not due to aging at all. Instead, they are due to a lack of activity.
In particular, deaths from heart disease could probably be reduced if
all people participated in mild, regular exercise. Many people feel
that it is dangerous to exercise after a certain age. Actually, it is
probably more dangerous not to.
Older adults who exercise in moderation tend to:
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look younger
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feel better
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have more energy
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sleep better
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have fewer medical visits and
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stay more active in all areas of their lives.
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One of the most important aspects of exercise is to pick an activity
that you like. Physical activity such as walking & dancing for 30
minutes a day, or even looking after the grandchildren can have big
benefits. If you have not been exercising at all for years, start
slowly. Begin with even a minute or two of exercise and build up by a
minute each time. Always ask your healthcare provider about any
exercise plans you may have, especially if you have a medical
condition.
To exercise your heart, think about an aerobic activity. Aerobic
exercises work the heart and lungs as well as the muscles, and can
improve overall health. Walking, swimming, cycling and dancing are all
aerobic activities.
To stay strong, think about weight training. Resistance training
builds lean body mass, which is important for metabolism and your
heart.
To stay flexible, think about stretching activities like yoga or tai
chi.
Make sure that you get the right equipment for the right sport. Good,
supportive shoes are especially important in order to reduce stress or
injury to the feet, knees, hips, and lower back. Besides health clubs,
many other centres often have exercise programs for seniors. These
include senior citizens' clubs, retirees' club, community centres,
Singapore Sports Council*, National Sports Association*, Constituency
Sports Club*, YMCA, religious groups, recreation centers, and other
voluntary organizations. Regular exercise can vastly improve the
quality of life for older adults.
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* extracted from MCD's handbook "Singaporeans: Maturing with
Health", 1996
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Exercise may slow some effects of aging
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A recent study conducted by Bloomsburg University in Pennsylvania
indicated exercise may slow some effects of aging. To get the desired
results, people--with their doctor's approval--need to participate in
strenuous exercise for at least a half-hour three times a week,
according to researchers. That conclusion is from an analysis of 37
studies including 720 adults aged 46 to 90. The findings are published
in the Journal of Sports Medicine and Physical Fitness.
In those studies, people who participated in at least 30 minutes of
exercise three times a week and achieved at least 80% of VO2 max* can
slow the decline in cardiovascular health that accompanies old age.
The investigators found no difference in fitness between people who
walked and jogged, and those who cycled. According to the authors,
their study findings provide support for the idea that physical
activity can help slow the decline of the cardiovascular system seen
in elderly people. "Despite the inevitable decline in VO2 max (maximum
oxygen consumption) with aging, exercise training imparts favorable
adaptations in functional capacity in individuals well into the
seventh and eighth decades of life," L.M. Lemura and colleagues
conclude. The researchers write that the heart's capacity to use
oxygen declines at a rate of about 1% a year, due in part to a lack of
physical activity. "The scientific evidence has suggested that
significant improvements in cardiovascular and musculo-skeletal
function can occur as a result of a sufficient training stimulus; that
is, an adequate intensity, duration, frequency, and mode of exercise,"
the authors explain.
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* VO2 max is the maximum oxygen consumption, a measure of the
ability to transport and use oxygen during exercise
SOURCE: Journal of Sports Medicine and Physical Fitness 2000;
40:1-10.
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Lifestyle and Longevity
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The health benefits of exercising regularly, keeping weight down, and
not smoking are supported by a recent study in the Archives of
Internal Medicine. The study found that a 50-year-old man who had
never smoked, was physically active, and had a low body mass index
(BMI) was more than twice as likely to survive for 15 years free of
coronary artery disease, stroke or diabetes as a sedentary, overweight
smoker the same age. That's according to an analysis of more than
7,000 healthy men aged 40 to 59. This new study agrees with other
research showing that smoking increases the risk for many serious
health problems, including coronary artery disease and stroke. The
study authors emphasize the importance of developing a healthy
lifestyle early on, but they point out that reducing risk factors
later in life appears to have health benefits as well.
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Getting Started
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So you are convinced that there is huge health benefits to an exercise
program. The question is how to get started. It is never too late to
start exercising. These are strategies anyone can adopt no matter what
age, no matter what physical condition. Study after study has
demonstrated that the single most important activity a person can do
to slow down and even reverse the aging process is just to exercise.
The most meaningful consideration for an older person is the ability
to perform daily functions. This includes, for example, getting
dressed, using the toilet, shopping, cooking and climbing stairs. As a
person ages and muscle strength declines, each activity becomes
increasingly difficult. Without muscle strength, everything becomes a
difficult chore. Loss of muscle mass and strength are the primary
factors in the aging process.
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First step
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Being more active on a daily basis could be the most critical thing
anyone can do. For some people this might be as simple as taking a
30-minute walk once a day. If this seems too challenging, then two
15-minute walks might be less threatening. For others, it might be
getting up from the couch to change the channels on the TV instead of
using the remote control. Getting off the bus a stop earlier or taking
an extra flight of stairs will add a few more steps to your day and
maybe a few more years to your life. Each physical activity a person
disciplines himself to do will further his overall development. Each
step can become a necessary component until the day comes when he or
she is ready to start an exercise program.
Check with your doctor before you get started. If your doctor tells
you that you should not do a particular exercise, ask the exact reason
for not doing it. Then you can modify your exercises accordingly and
get on with your exercise plan.
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Next step
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Now that you have started to include more physical activities into
your daily routine and you have gotten clearance from your doctor, you
are ready to begin. What form of exercise should you participate in?
Think in terms of two types of exercise: ü Aerobic - which will
increase your cardiovascular capacity and keep your heart healthy
ü Strength training - which will help maintain and build muscle
strength for the body to do its daily work.
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Aerobic Exercises
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Brisk walking - remember the 30 minute walk you have been doing. After
you have been at it daily for 2 weeks, you should be feeling ready to
increase the pace. Walk a little faster, maintain a pace that will
deepen your breathing but will not make you out of breath. You should
still be able to carry on a conversation with your walking partner.
Swimming, stationary bike, tennis, badminton, etc. - if you have done
any of these sports before, it is a good idea to get back into them
gradually. You don't have to be good at these sports to gain health
benefits from doing them. The idea is to do an activity you enjoy and
will get your heart rate up for about 30-40 minutes each time. Don't
forget you need to warm up for 10 minutes at the beginning and
cool-down for another 10 minutes at the end. Doing some stretches
after will help to prevent muscle soreness after each session.
Ballroom, line Dancing, etc. - these are fun activities which will get
you moving without thinking about the time although they may not get
your heart rate up for a sustained period unless you are a very good
dancer! They can be included one or two times a week, but you should
do other aerobic exercises as well.
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Strength Training
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The newest trend in fitness is strength training for seniors. We don't
mean that we want grandpa to look like Arnold Schwarzenegger. But many
older adults are going to enjoy stronger muscles, firmer bones and an
improved quality of life because they spent 60 minutes per week
performing some simple exercises. Strength training is being
emphasized because it can result in dramatic physical benefits. These
include: increased bone density, improved leg strength and balance
(thus decreasing risk of injury from falls) and overall increased
strength which can make it easier to perform many ordinary activities,
such as lifting objects and climbing stairs. A strength-training
program does not require expensive or complicated equipment. Strength
training means working a group (or groups) of muscles against
resistance so that the muscles become fatigued. The stimulus of the
resistance eventually causes the muscles to contract with greater
force (increased strength), and maybe increase in size. The resistance
can be applied in a number of ways. Machines, barbells, air cylinders,
water, rubber tubing, elastic bands and even canned food can be used
as resistance when designing a strength-training program.
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What is strength training?
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Beginners can start with mild resistance exercises and gradually
progress as strength levels increase. It is important to perform the
exercises properly. Maintaining good form will minimize the risk of
injury and maximize results. The best way to learn good technique is
to work with an exercise specialist. Strength workouts are structured
according to repetitions and sets. Lifting the weight one time is
called a repetition. A set is a group of repetitions performed without
stopping. Strength-training guidelines consist of a list of specific
exercises; each exercise is performed for a prescribed number of
repetitions for one or more sets. The purpose of each set is to work
the muscles to fatigue. This means the last repetition you can perform
with proper form and without excessive strain. The number of
repetitions it takes to reach the point of fatigue will depend on the
goals of the program and strength level of the individual. A beginner
would usually choose a weight that works the muscles to fatigue in
12-15 repetitions. Lifting the weight more than 15 times means you
should increase the weight. A strength-training workout should include
all major muscle groups. This includes the thighs, hamstrings and
calves, chest muscles and middle back, shoulders and upper back, upper
arm and back of arm, and abdominal muscles. A complete workout will
include 8-12 exercises. A Fitness Center staff member can design a
program for you that is safe, effective and enjoyable. No matter what
your age, you can become stronger. Start today, and put some real
"heavy metal" into your life. Exercise specialist can be located in
gyms like NTUC gyms, Club FITT, and health clubs.
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Activities to avoid
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Unless a person has been an active runner, older persons should not
take up running or jogging. The additional stresses placed upon the
joints far outweigh the value gained from running. For many older
people, connective tissue is not very elastic. Orthopaedic injuries
are common among runners of all ages. Forms of exercise other than
running are preferable for an older person.
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